Cauliflower Steak with Curry Potato Mash
Cauliflower steak with curry potato mash is a favorite of mine. It might sound starchy but it is far from it. This healthy meal gives you great vegetarian flavor while filling your appetite. A healthy cauliflower steak with a potato mash will allow you to eat right, low fat content with practically no cholesterol.
cauliflower steak with curry masala mash
- 1 head of cauliflower
- 2 tablespoons of vegetable or canola oil
- 1 tablespoon olive oil
- 1 teaspoon of curry masala
- 2 large potatoes
- Black pepper
- Red chili flakes
- 1 cup of milk
- 1/2 shallot
- Wash the potatoes
- Skin the potatoes
- Boil the large potatoes till they are fork tender
- While the potatoes are warm, put them in a large bowl, start to mash the potatoes, add the milk, 1 tablespoon of olive oil, salt ,pepper and 1/2 of a finely minced shallot
- Add the curry masala powder and mix it all together
- Put into a warm over to keep warm.
- Use a sharp knife and cut the cauliflower starting at the top into 1.5 inch thick steaks.
- Baste the cauliflower with vegetable/canola oil (or oil of your choosing)
- Sprinkle with salt, pepper and red chili flakes
- Add 1 tablespoon of olive oil to a skillet and get it to medium high heat
- Lay the first side of the cauliflower down and cook for 3-4 minutes per side until it is golden brown.
- Cook the second side the same way as above
- Plate the potato mash and put the cauliflower steak on top of it
Here’s why you should eat a cauliflower steak and use this recipe:
- Cauliflower is full of B and C vitamins (one serving provides 40 per cent of daily value of vitamin C), potassium and phosphorous that can support your body’s repair and maintenance of the nervous system, immune system, muscles and bones.
- Cauliflower has a high amount of antioxidant nutrients that help prevent free radicals (oxidants) from damaging cells. On top of this, these antioxidants can also help prevent the development of cancers and common chronic diseases.
- Cauliflower has anti-inflammatory properties that can help prevent prevent arthritis, diabetes, irritable bowel syndrome (IBS), heart disease and many other inflammatory health issues.
- Cauliflower is also a great source of fibre. It can help manage digestion and bowel movements. “Increasing fiber intake is one way to properly control your appetite and manage your weight to healthier levels”.
- Like most veggies, cauliflower is also low in calories. To break things down on a nutritional level: there are about 27 calories per serving, with 0 calories from fat and saturated fat, 0 cholesterol, 3g of carbohydrates (these are complex carbohydrates which are good for you) and 1g of sugar